Bench Press

7-7-5-5-3-3, building

Go every 3:00

AMRAP 15 min for Quality
10 each Renegade Rows (22,5/15kg)
20 Meter gun walk @20/10kg
10 Machine cals/200m run
20 Meter gun walk
10 Dumbell push up
Rest 60s
– Goal: Sustainable pace, your choice of sled weight.

Extra:
Tate Press
3 x 12-15. Rest 60s

Buy in 20/ 15 cal Row
Then 3 rds
1. 20 KB Hang power clean (2x12-16 kg)
2. 10 T2B
3. 10 KB thrusters
4. 10 Weighted pistol squats (12-16 kg)
TC 10 min

REST 3’

3 rounds
1. 12 HSPU
2. 10 cal ECHO Bike / 16 cal bike erg
3. 50 DU
4. REST 1 min
TC 12 min

REST 3’

10 min AMRAP
1. 6 rMU / BMU / C2B / pull up
2. 9 OHS (35 / 50 kg)
3. 12 box jump over

6 sets:
3 Power Cleans @65-70%
- Rest as needed btw sets

MODERATE-HEAVY WEEK 3/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10× + 10×/side GTOH ON TOES *plate + HALF KNEELING WEIGHT SHIFT *plate

10×/side WALL PRESS DEAD BUGS BANDED PSOAS MARCH kuminauha nilkoissa

5+5× HIP AIRPLANE

3-5×/side TRICEPS PUSH UP with SIDE PLANK *ojentajapunnerrus josta käänny sivulankkuun, punnerrus ja toisen puolen sivulankku = 1 toisto

20 × SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10× WALL WALK STEP-UPS ONTO PLATE

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MUSCLE SNATCH + OHS + DROP SNATCH
2×2× 1+1+1@barbell, rest btw sets 1min

SNATCH + SNATCH from ABOVE KNEE *use straps
2× 1+2@barbell, 1+2@up to 65-70%, 1+2@70-75%, 1-2× 1+2@75-80%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK *tall - flat footed, *2 split jerk, split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min

CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK *2 split jerk, split both side 1+1
2× 1+1+1@barbell, 1+1+2@up to 71-76%, 1+1+1@76-81%, 1+1+1@81-86%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+2@up to 65-70%, fs-%, rest btw sets 2-3min

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SNATCH PULL + SNATCH PULL from ABOVE KNEE *use straps
2× 1+5@75-80%, 2× 1+5@85-90%, sn-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 2 reps in reserve! Järjestyksellä ei ole väliä!

2-3 rounds:
12m+12m 1-ARM BANDED FARMER WALK CARRY *KB/DB
12x SEAL ROW
6+6x DB CURTSY SQUAT
3-5x SEGMENT PULL/CHIN UP or LAT PULLDOWN *myötä-/vastaote
1.) hold *pito rinnalla/leuan alapuolella
2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle/leuan ap.
3.) eccentric *hidas/jarruttava työ suorille käsille

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KEHONHUOLTOA!

Sc:: on knees

Kyykky 3x3x70%

Stoppi-kyykky 3x1x50%
-3s stoppi

Pendlay Row 3x5
-kuormana viime viikon penkkitreenin tokavika sarja

Penkki 6x2 (70-75-80-85-90-95%)

Sotilaspenkki käsipainoilla 3x8-12

Pendlay Row 5x5
—> nousevat kuormat, viimeinen saa olla ”vähän ruma”

Kohautukset käsipainoilla 2x20
-yläasennossa 1s stoppi